Resting Intervals Between Workouts For Maximum Muscle Gain

We need to consider the rest intervals and how they affect body building is the most important principle. There is an inverse relationship between the reps and rest. When more reps you perform, the lighter weight must be used and less rest should be taken.

Most Americans physiologists recommend a 1:5 (work/rest) ratio to train the ATP-CP system. The work/rest ratio is the energy system involved in high intensity muscular contradictions and what ever the time it requires you to complete a set i.e. five times as long to adequately require from that set. But, most Americans do not agree with this.

Canadians physiologists recommend a ratio of 1:12-18 because they don’t believe in 1:5 ratios which do not provide sufficient recovery for the ATP-CP system. Charlie Francis who had coached 173-lb Ben Johnson to a 420-lb suggested a 1:20-30 ratio. The nervous system cell recovery takes nearly five to six times longer than the muscles cell. This means that your nervous system has not recovered enough to effectively activate the fast twitch fibers responsible for muscle growth even though energy stores may be nearly replenished by a 1:5-6 ratios.

The amount of time it takes to complete a set is referred to as the time under tension. Counting repetitions is a convenient way to determine work performed. It is more precise to consider how long it takes to complete a set. As with reps, the longer a muscle is stressed, the less rest time is needed because variety is essential training principle. I believe that it is important to vary your rest intervals. It has been my experience that it positively favors the rate and magnitude of strength and size gains especially with the elite’s athletes.

When determining the rest intervals we need to consider several other factors such as the Training Experience, Muscle Mass & Strength Level and Aerobic Fitness.

1) Training Experience: Tolerance to short rest intervals with loads in the 60-80% range (6-20reps) is a function of years of accumulated training. The lactate building results from the type of training tolerated only by the well-conditioned bodybuilder. The rest intervals must be shortened only for the advance trainee, as the lactate buildup will interfere with proper exercise performance. I frequently prescribe alternate upper and lower body exercise in the workout to prevent excessively lactate buildup.

2) Muscle Mass & Strength Level: If the trainee is bigger and stronger then longer rest interval should be needed. The length of the rest interval and the body weight of the trainee appear to be a direct linear relationship between them.

3) Aerobics Fitness: If an athlete is aerobically fit then the rest interval must be shorter - that is the theory. Usually, aerobically fit individual normally is weaker and has a physique of a per-pubescent tropical fish breeder. These individuals tend to rush between heavy sets to maintain a high heart rate. They have hard time grasping the concept of resting for a long time between heavy sets to bring about neutral adaptation. Unfortunately, a high heart rate does not lead to maximal strength and mass gain.